I am glad to welcome you, dear readers! In order to effectively use the intellect, it is necessary to maintain its tone daily, without giving the opportunity to relax. And if your work does not involve the constant solving of problems or the search for non-standard solutions, then charging for the brain is exactly what will help you.
general information
Thanks to the brain, humanity survived in the process of evolution, because it was necessary to be smarter than the victim in order not to die of hunger. I had to memorize the way to the hidden caves where the family lived after a long chase of some kind of prey. I had to keep warm during the ice age, survive during the drought ... Because of all these difficulties, modern man is exactly what he is. He is able to speak several languages, perform complex operations and invent robots.
But as soon as it stops, stops using the cells of its nucleus, it will begin to degrade. And why it should be scary, you can find out.
This happens because cells that are not used begin to "fade". There is no full-fledged blood circulation and neurons stop exchanging information with other cells. It is impossible to revive this process, so it is better to take care not to allow such a situation, and the easiest thing to start with is solving problems and puzzles.
Top exercises
1. Neurobics
There is such a technique, which is called neurobics, and consists in connecting all the senses in order to bring the brain into activity. There is nothing complicated, you just need to do things that are familiar to you in unusual ways. For example, brew coffee by changing the dominant hand or perform morning procedures in the form of washing and brushing your teeth with one hand.
It's fun and effective, at least try walking around the house with a blindfold on. It seems that the familiar environment will be new and unfamiliar in spatial perception. Or, by touch, guess small objects, such as coin denominations. And if you take a shower with your eyes closed, you will find other senses sharpened. A creative approach will provide you with the formation of new neurons, and doing everyday things with a little change in approach is not difficult at all.
2.Creativity
To improve memory in order to memorize a large amount of information, again, creativity will help us. For example, there are 10 words, the sequence of which must be remembered exactly, and even reproduced in reverse order. Not easy, right?
But there is one trick, thanks to which the material will be deposited in long-term memory. It is necessary to come up with a story in which you include the entire set of words in turn, and the more illogical and funny it is, the better it will be learned.
For example, the words elephant, purple, car. An elephant was walking along the street, and for some reason his trunk was purple, he waved it from side to side and blew loudly. Probably because it was hard for him to walk, because a car was tied to the tail.
3.Cities
Remember the childhood game of "Cities"? A great way to develop intellectual abilities. If there is no company, take a notepad, write long word and for each letter it consists of, come up with at least 10 new words. Or, to complicate the task, 5 male and female names each. And you can write out only those items that fit in the bottle.
4.Charging
Morning physical exercises will have a positive effect on thinking processes, especially activating logic and the ability to solve complex problems.
You should lie on the floor, bending your knees, and put your hands under your head, closing your fingers in the castle. Now, as if you are pumping the press, raise the body and turn it first to the right, keeping the support on the right elbow and not unclenching the fingers, and then in left side. At least 20 times. A nice bonus will be a tightened stomach.
5.Motor skills
Exercises related to fine motor skills increase intelligence. No wonder they are the main activity of babies from six months. For development, they simply need to be given objects that are different to the touch, because this is how they learn about the world around them. And this is true at any age, so it will not be superfluous to study Braille (people who cannot see, they can read and write with it) or sign language.
And you can also play a finger twister, the effect will be the same, plus a bonus - the flexibility of the hand and fingers.
6. Physical activity
And in general, any physical exercise they increase blood circulation, increase the production of a protein due to which new neurons arise and old ones survive, and also help the hippocampus grow, which is precisely responsible for the “transfer” of material from short-term to long-term memory. So run, swim, go for walks and meditate. After all, it not only cures the body of various diseases, but also helps to advance mentally in its development. You will ask about her.
7. Mindfulness
Play a game, namely, turn on the timer for an hour, and in this interval, when communicating with other people, avoid using a specific and frequently occurring word, pronoun, for example, “I”, “good”. But it’s better if there is some kind of harmful word, for example, “I want.” As a bonus, you can set yourself the task of doing 10 push-ups for each mistake. I set myself such a task, though for 3 days. As a result, I did more than 1000 push-ups, my fists were erased, the exercise was mastered. In combination with push-ups, it also trains awareness. For girls, the press is suitable. By the way, I don't use that word anymore.
You can train with a loved one, but then complicate the conditions. Those. do push-ups not only for yourself, but also for a teammate. For him, by the way, also the same conditions. I guarantee efficiency.
8. Cognition
Improving mental abilities and increasing vocabulary will ensure the habit of daily learning the meaning and meaning of at least one previously unfamiliar word. It is important only to consolidate the material at least 5 times to use it in your speech, communicating with someone.
9. Phone numbers
An interesting method and very useful in today's world is to study your phone book. Yes, per day by number, and at the end of the week, arrange a screening exam for yourself. And then, in addition to remembering the numbers, it will become much easier if your gadget is lost or broken, you can easily restore the necessary information if it has not been synchronized before.
10. "Roman Room Method"
Its essence lies in the fact that it is necessary to come up with a room, the interior of which will be made up of objects associated with data that are important to remember. A very interesting way, because at any moment, even if a lot of time passes, you can remember all the nuances and details by mentally returning to this room and carefully examining it.
11. Waking up and getting ready for work will help such exercises
- Standing with a straight back, you must simultaneously draw a figure eight in the air with both hands, only in different directions. At first, the task will seem impossible, but over time you will find that you are used to it and already do it without thinking. Therefore, change directions back or change the figures, depicting, for example, a square with your left hand, and a circle with your right.
- Close your eyes and imagine that a marker is attached to the tip of your nose. Try to “write” a phrase in the air for them or draw various figures.
13. Change the habitual rhythm of life
Each person has his own pace, someone does the work very quickly, sometimes making mistakes, does not like to waste time and even walks briskly, as if in a hurry all the time. And there are people for whom it is important to pay attention to every detail, take a leisurely walk and take a good look around. At what pace are you moving? Try to stop, and slow down twice if you are used to driving at breakneck speed, and, accordingly, on the contrary, speed up your actions if you are slow. This is very resourceful in fact, and requires maximum concentration.
A productive day starts in the morning, and without waking up your brain, you will not be able to use all its resources during the day. simple hedgehog morning work-out for the brain will help mental activity, reaction speed and even the development of intelligence. Spend 15-20 minutes a day on simple exercises, and you will see that your brain is ready to solve complex everyday tasks with redoubled energy!
If you use several wikium.ru games as a brain exercise, your mind will be grateful to you. But we offer several more ways to “wake up” the brain.
Charging for the brain: some effective exercises
These exercises can be performed without getting out of bed. And you can combine them with your daily morning activities - do them in the shower, on a walk with the dog, or while preparing breakfast.
- Count out loud from 100 to 0 as quickly as possible.
- Say the alphabet, coming up with a word for each letter (A - apricot, B - drum), and as quickly as possible. Don't think too long - if a word that starts with a letter doesn't come to mind for more than 30 seconds, just move on.
- Choose one letter of the alphabet and name 20 words starting with it, numbering them (and again as quickly as possible): 1 - frost, 2 - mother, 3 - molecule ... and so on.
Neurobics - aerobics for the mind
Another option for charging for the brain is neurobics (from the words “neuron” and “aerobics”). It involves different parts of the brain, forcing them to work quickly and smoothly. The basic principle of neuroscience is try to diversify the morning routine with new sensations that involve at least one of the senses. After all, the usual morning ritual, as a rule, may not change for years and be performed on full automatism, practically without the participation of consciousness. Any change will make the brain “turn on” and will be an excellent exercise.
For example, try changing the route you take to work every day. Eat something new for breakfast. Buy a new perfume. All this not only develops the senses, but also helps the brain.
It will also be an excellent exercise for the brain do the usual things in an unusual way. For example, brush your teeth while holding the brush in your left hand if you are right-handed. Write a few lines with your right hand if you are left-handed. The simplest actions, brought to automatism, should be performed with your eyes closed (this, of course, does not apply to driving a car). Such a charge helps the brain to shake up, because, like for the body, any routine is boring for this organ of ours.
Some experts believe that the best exercise in the morning is exercise for the brain. Under the condition of insufficient blood supply to the brain cells with oxygen, their work deteriorates significantly.
Many people do morning exercises. Meanwhile, the best exercise in the morning is exercise for the brain, which increases blood flow and, as a result, supports the normal functioning of the brain.
The brain is one of the most important organs in human body. The ability of a person to think, reason, remember depends on the degree of its development. With age, the brain wears out somewhat, the mental abilities of a person slow down significantly. According to some experts, in recent years, the deterioration of brain activity is typical not only for older people, but also for fairly young people. This is primarily due to poor ecology, constant stress, proper nutrition and wrong way of life. Under the wrong way of life in this case, one should mean the presence of bad habits, sedentary work, occasional walks in the fresh air.
In order to repair damaged cells, many people now prefer to use drugs specifically designed for this purpose. But doctors assure that such drugs have a number of serious contraindications and they should be taken only in accordance with the appointment of a specialist. So that a person does not have to treat various diseases associated with the deterioration of brain activity, it is necessary to take care in advance of measures for the effective prevention of violations of thinking and memory. One of the most common preventive measures is exercise for the brain. The principle of its action is based on increasing blood circulation.
As a result of the work done, the blood supply to the brain cells will increase, they will receive more nutrients, which will ultimately lead to an improvement in brain activity. By doing exercises regularly, a person will be able to achieve the desired goal. In just a few weeks of regular training, you can evaluate the result. As a rule, people note an improvement in memory, attention, an increase in reaction speed, and many other positive changes. Charging is best done in the morning, and some exercises can be repeated throughout the day. This will take quite a bit of time.
Helps improve blood flow to brain cells breathing exercises. It is better to start training with breathing exercises. To perform one of them, you need to take a deep breath and hold your breath for 4-5 seconds. After that, you should exhale, counting to yourself to six. Such an exercise must be repeated at least 3 three times, and then, during the day, perform it several more times. Gradually, you can increase the number of repetitions, but it should not exceed 10 times in one workout. Some experts advise holding your breath for a longer period. In this case, you can sit in front of the mirror and control the redness of the skin. If the face turns red, you can exhale, but you should exhale gradually.
You can also increase the blood supply to the brain by performing head rotation exercises. In this case, both circular rotations and tilts from side to side are effective. It is very easy to perform them. You can do this kind of gymnastics both at home, in your free time, and at work, during your lunch break. Rotations must be performed very carefully so as not to damage the cervical vertebrae. After performing the rotations, you can try a set of exercises consisting of tilting the upper body forward, backward, and also from side to side. Experts say that the greatest efficiency can be achieved if you combine gymnastics with proper nutrition and a healthy lifestyle. In this case, it is recommended to breathe clean air daily for 1-2 hours.
In addition, you should pay special attention to your diet. It is necessary to include in the diet foods that remove cholesterol: fish, vegetables, fruits. It is also advisable to drink herbal teas without sugar more often and give up all bad habits. Drugs that improve mental activity should be treated last. This requires serious reasons and a prescription received from the attending physician. With violations of the functions of the brain, it is useful to perform exercises that contribute to the development of attention and memory. Such exercises should be performed immediately after waking up. This will give a certain charge of vivacity for the whole day, and after a couple of weeks regular classes the result can be evaluated.
You should start classes on the development of mental abilities with a leisurely count from 1 to 100. Then you can take a break for a few minutes and say the entire alphabet to yourself, focusing on each letter and coming up with a word for each of them that begins with this letter. Next, you can start next exercise. To do this, you need to remember first 20 male names, and then 20 female ones, after which you can count out loud from 1 to 20, but at the same time you should associate each number with the name of a vegetable or fruit. Performing exercises daily, you can come up with new tasks, alternate them. Every day you can choose one of the letters of the alphabet and very quickly say 20 words that begin with that letter.
Some people admit that playing "cities" helps them to train their memory. At the same time, they independently name the cities, without involving a second player. Upon completion of the complex morning exercises you need to close your eyes, count to 20 and proceed with the current affairs. This kind of gymnastics can energize a person, improve memory, attention, which will be very useful for solving daily problems. For the development of brain activity, tasks that you can give yourself during the day will also be useful. Experts assure that nothing helps to improve thinking, memory, like getting rid of stereotypes.
For example, you can abandon the familiar road and drive or go to your destination in a completely different way. This will load the brain with work, activates mental activity. If time permits, you can learn an unfamiliar foreign language. At the same time, it is not worth studying it in depth. For these purposes, it will be enough to learn only the most common phrases and words. It improves memory by learning poems. You can remember your school years and learn something from the works of classical literature.
An interesting exercise in the development of the imagination is watching TV without sound. In this case, a person will have the opportunity to think for himself the dialogue that takes place between people, observing only their facial expressions and gestures. The change of the working hand also contributes to the development of certain parts of the brain. You can try to eat or brush your teeth with a different hand than a person is used to doing it. This will only benefit, serve as an excellent prevention against various kinds of diseases associated with impaired thinking.
Brain exercises can improve mental activity in as soon as possible. But for this you need to perform them regularly and competently, listening to all the recommendations of specialists.
Doing the same work day after day, it becomes more difficult for us to focus on the new: memory weakens, concentration of attention falls, and some things remain completely incomprehensible ... To prevent this from happening, the brain needs to be trained. We invite you to familiarize yourself with the technique of neurobics.
First, let's explain what is neuroscience?
Neurobics is mental gymnastics, aerobics for the brain, aimed at improving mental activity. The term was coined by Lawrence Katz and Manning Rubin from the USA. They also developed a special mental exercise.
Who is useful?
Everyone needs to do neuroscience: children - in order to learn to concentrate and assimilate new materials; adults - to keep their brain in good shape and prevent memory deterioration.
Mental abilities deteriorate because the connection between the nerve cells of the brain worsens. It used to be thought that once a failed brain cell is not restored, but now this statement has been refuted. It turns out that nerve cells, as well as brain cells, can be restored during regular mental training. It is for these purposes that neuroscience was developed.
The main tasks of gymnastics:
Stimulation of the brain
Memory training
Technique
Charging for the brain is very simple, but at the same time incredibly effective. Exercise is not required special training and a certain time - they can be done anywhere and anytime: at home, on the way to work, at lunchtime, standing at the stove and even while taking a bath.
With regular training, some exercises will become part of your life, which will only benefit.
Brain Stimulation Exercises 
1. New environment
Go where you have never been before or where you go very rarely. It could be a new big park or a jewelry store in the neighborhood.
2. New smells
Buy bottles of essential oils or any scented items. Every morning, as soon as you wake up, inhale a new smell - this will “wake up” the brain.
3. Closed eyes
In the evening, do not turn on the light in the apartment - walk around the rooms from memory. This exercise will increase attention and concentration. You can also take a shower with your eyes closed. Since you can't see anything, other senses are sharply activated.
4. Change of working hand
Brush your teeth not with your working hand, but with the one that is less active: if you are right-handed, brush your teeth with your left hand, if you are left-handed, with your right.
5. New wardrobe
Wear different things. Scientists have proven that depending on the clothes of a person, not only his feelings change, but also his way of thinking.
6. Braille (reading and writing system for the blind) and sign language.
Mastering braille and sign language is difficult, but the ability to read and speak with your fingers will greatly develop your senses. In sign language, it is enough to learn standard communication phrases: greetings, simple questions, answers.
7. New road
Go to work (to the store) on a new, unfamiliar road. Even if the new path is longer, it's okay. This will not only have a positive effect on brain function, but also help maintain harmony.
8. Self-confidence
Be more confident in yourself. Even if you are offered a job that you are not very good at, take it. The brain fires up quickly when you don't know exactly what to do.
9. Non-standard answers
Answer standard questions in a non-standard way. Even to the question "how are you?" you can answer with dozens of different phrases - give up stereotypes.
10. Coins
Learn to distinguish between coins of different denominations only with your fingers. Exercise is useful to do when you are waiting for someone or something. Time goes faster and the wait becomes less tedious.
11. New magazines
Choose those magazines and newspapers that you usually do not pay attention to. For example, if you're into fashion, buy an economics magazine. Do you like to read about travel and other countries? Give preference to an animal magazine. It is not necessary to get carried away with something new, it is enough to change the subject of what you are reading from time to time.
12. TV without sound
Turn off the sound of the TV and, while looking at the picture, try to reproduce the dialogue or monologue. If you do this exercise with friends, it will turn out to be very comical and interesting.
13. Varied rest
If you usually spend your weekends in the city, next time go to nature. Don't like listening to music? Go to a music concert - you will get a lot of new sensations. Even if you don't like it at all, you can leave.
14. New pace
This exercise can be done on a day off. If you usually do everything slowly, try to speed up the pace by 2 times. If you can’t sit still for even a minute, force yourself to do everything slowly. It requires a lot of concentration.
15. Jokes
Coming up with new jokes and anecdotes is very entertaining and good for the brain. This not only stimulates mental activity, but also develops the ability to think creatively.
5 exercises for memory development: 
1. Tell yourself: remember this!
For example, if a stranger is introduced to you, say their name to yourself and tell yourself to remember it. So you unconsciously transfer this information to the status of more important.
2. Find motivation
Try to imagine how the person whose name you need to remember can be useful to you in the future? The search for motivation will stimulate the brain, and it will be easier to remember the name.
3. Associate
Pick 10 things that won't move in your home or office. Remember them in a certain sequence (for this you need to identify a pattern). In the future, when you need to memorize a list, associate each item on the list with those items. When you need to remember the list, just go over the 10 selected items with your eyes.
4. Learn foreign languages
This most directly activates memory and develops associative thinking. It will become easier to memorize not only foreign words, but also facts from Everyday life that previously required constant reminder.
5. Remember phone numbers
To get started, learn the phone numbers, including cell phones, of those with whom you communicate most often. Then start memorizing numbers less than important people. Look at the number, look away, repeat the numbers to yourself - and so on until the number is completely remembered.
In the future, unnecessary phones will be forgotten due to uselessness, and this is normal. The main thing is to keep the information in memory for at least a few days.
Increase IQ in 10 minutes 
Yes, this is possible! The technique is also very simple, but it will improve the intellectual ability in a short time.
1. Breathe deeply
One of the simplest and effective exercises. During deep breathing, the body relaxes, and more oxygen begins to flow to the brain. Brain activity is equally effectively improved by relaxation and a large amount of oxygen in the blood. And you need to breathe only through the nose. You can learn how to relax and breathe deeply using meditation.
2. Autohypnosis
It's special psychological exercises. They are developed individually for each person and require control. Therefore, autohypnosis is advised only with a specialist, at least at the initial stage.
3. Sit up straight and close your mouth
This posture will allow you to focus and think more “healthy”. Experiment: first solve some mathematical problem in your mind, sitting in a chair slouching and with your mouth open, and then straightening up, with your mouth closed. You will immediately see the difference.
Physical exercise is enough to get blood flowing to the brain. A small charge will "wake up" the brain and activate its activity. It's best to walk, but simple exercises on the spot (squats, jumps) may be enough.
5. Eat right:
Eat Ginkgo
It has been proven that this plant increases blood circulation in the brain, improves memory and concentration even after a single dose.
drink coffee
Studies have shown that coffee, as well as other caffeinated beverages, can increase the speed at which solutions are found. The effect is temporary, but you can drink coffee every day.
Eliminate Sugar
This product, on the contrary, complicates the thought process due to the large amount of carbohydrates. If you need to maintain clarity of mind, for example, before an important business meeting, it is also not recommended to eat potatoes and flour products made from white flour.
Try to add more variety to your life! An active life, full of new sensations and emotions, will not let you get bored and keep your mind clear for many years.
Almost everyone knows that morning exercises (complex gymnastic exercises) has a beneficial effect on our physical well-being and readiness for the work day after waking up.
Some people know that and evening exercises(more precisely, discharge) helps us relieve physical stress and relax before going to bed in order to sleep better and gain new strength. (otherwise, as they say - “lay down like a log - got up like a log”)
But few people know that the best morning exercises are not only a set of physical exercises for charging and discharging, but also psychological gymnastics for the mind (psyche).
Psychological exercise in the morning prepares our psyche for daytime stresses, worries and worries that abound in the modern world.
And evening psychological relaxation (discharge of the psyche) removes the emotional negatives accumulated during the day, stress and unexperienced unrest.
Everyone wants to be physically and mentally healthy, emotionally content and mentally happy.
Why, then, do you take care of your body a little bit - in the morning, afternoon and evening, but completely forget about the psyche (soul)?
But the soul and the body are one whole, and one cannot exist without the other ...
Today you will learn how to do morning exercises and evening exercises correctly - and physical exercise for the body and psychological gymnastics for the mind.
A set of exercises for morning exercises and evening discharges
It is clear that not everyone does morning physical exercise, and even more so - evening gymnastics for relaxation and relaxation of the body. What can we say about exercises for the psyche and gymnastics for the mind?!
But almost every person in one way or another looks after and takes care of his body - including in the morning and in the evening ..., especially women.
In the morning for example, one is washing oneself, brushing one's teeth, doing other bodily hygiene. He feeds his body, dresses..., men shave their faces, women put on make-up, comb and style their hair - adorn themselves in every possible way...
No one naked, unkempt and hungry goes to work or on business ... (outcasts do not count)
In the evening, also, everyone takes care of his body - takes a shower, washes, does hygiene, frees himself from restrictive clothes and shoes ... feeds him with dinner ...
And about my second, perhaps more important part- the soul (psyche), for some reason a person forgets ...
But maybe, in the morning does the psyche also need to be dressed and washed, fed and charged with a positive attitude for the coming day?
BUT in the evening- undress the psyche (discharge and relax), wash off the depressive and stressful dirt accumulated during the day from the soul, feed it with emotional positives for the night?
Exercises for morning psychological exercises
Psychological morning exercises for men and women of all ages will set you up for the coming day, to resist stress and to prevent neuropsychic burnout and the onset of a nervous breakdown, depression and exhaustion of the nervous system.
Do these exercises for morning gymnastics of the mind - after waking up, and evening discharge of emotionality and to relieve accumulated stress - before bed.
During the day, for psychological relaxation, you can use the method of proper breathing
The best exercises for morning charging of the psyche and its evening relaxation
Here are links not only to best exercises for morning exercises (evening relaxation-relaxation), but, most importantly, really working methods used by many people around the world who lead a healthy lifestyle and want to live a long, high-quality and happy life.
- Psychotraining Silva - best technique for psychological morning exercises (evening discharges)
- Excellent relaxation technique - great for mental gymnastics
- The technique of relaxing the soul and body - suitable for charging in the morning and for evening relaxation of the mind
- Additionally - self-hypnosis for health
If you already have a stress disorder, then the above exercises for charging will help you work off the accumulated emotional negatives.
Exercises for morning physical exercise
This morning exercise is suitable for men and women and for children ...
In order to feel a surge of vivacity in the morning and bring the body to full readiness for the start of the working day, you should do morning exercises - gymnastics for the body.
Your attention is a set of exercises for morning exercises that will help you solve breathing problems, normalize metabolism and remove decay products from the body that have accumulated in it overnight.
If you make it a rule to perform these simple physical exercises every morning, then you will improve blood circulation, strengthen the nervous and cardiovascular system, stimulate the productive ability of the brain, strengthen the motor apparatus, cope with physical inactivity, and improve overall health.
The best morning exercises for men and women
- Exercise 1.
Walking in place or with movement, while the movements of the hands are sweeping with squeezing and unclenching the fingers. - Exercise 2.
Place your feet shoulder-width apart, left hand to the side and up, right hand behind your back, bend and stretch, inhale. Return to the starting position - exhale. Change hand positions and repeat. - Exercise 3
In the same starting position, rise on your toes, arms to the sides and up, bend over, inhale. Return to the starting position - exhale. - Exercise 4
Stand in the starting position, legs apart. Left hand - up, right - on the belt. Spring tilt to the right. Repeat the same on the other side. - Exercise 5
Initial position standing. Swing your left foot back, swing your arms forward, hands relaxed, inhale. Return to starting position - exhale. Repeat the same with the right leg. - Exercise 6
Take the same starting position. Rise on your toes, spread your arms to the sides, inhale. Lunge with your right foot, lean forward, touch the floor with your hands, exhale. Return to starting position, inhale. Perform the same action with the left leg. - Exercise 7
Sit on the floor, hands to shoulders, make three springy bends forward, holding your shins with your hands, exhale. Straighten up, hands to shoulders, inhale. Gradually increase the inclinations, while not bending your legs. Raise your torso and straighten your shoulders. - Exercise 8
In a sitting position, rest your hands behind you. Bending, go to support lying behind, bend your right leg forward, repeat the same, bending left leg. Pull your socks up while doing the exercise. - Exercise 9
Take the starting position, standing, legs apart. Stretch your arms forward, interlace your fingers. Turn your torso to the left, inhale, return to the starting position, exhale. Lean back, hands behind your head, inhale, return to the starting position, exhale. Repeat everything on the other side. - Exercise 10
Starting position, standing, hands on the belt. Alternate jumps on the right and left foot. Breathing is arbitrary.
Before doing morning exercises, you should consult with your doctor.